An overweight child has the ability to have a weight loss that is successful and that lasts. Children often put on extra weight when they snack on unhealthy foods and eat junk food. Playing video games and watching TV can also lead to weight gain because over weight children are often times not active and live a sedentary lifestyle.
Weight Loss
No matter if you are an adult or a child, weight loss is all the same. In order to lose weight you must be burning more calories than you are consuming. A healthy weight loss for a child is between one and two pounds per week. Burning calories everyday will help a child get to this weight loss goal. It takes 3,500 calories to equal one pound. Therefore, if a child is burning 500 calories a day they will lose one pound a week just from exercise alone.
Eating Habits
Creating healthy eating habits will contribute greatly to your child's weight loss success. Choosing whole grains, lean meats, fruits and vegetables will help fuel your child's body as well as keep them full throughout their day. Finding foods your child likes is important to their weight loss success. You want your child to enjoy their meals but also keep them healthy. Limiting the fast food consumption and the quick snacks like cookies and potato chips will help cut unnecessary calories from your child's diet.
Snacking
Teaching kids healthy snack ideas is important, so they can feel good about what snacks they are picking out, whether they are in their own home or at a friend's house. Snacks should contain both a protein, fat and a carbohydrate. This combination will keep them full longer and will keep their diet balanced. Some healthy snack ideas are string cheese and whole grain crackers, apple and peanut butter and even trail mix.
Portion Control
Portion control is crucial to your child's weight loss success. Overeating leads to weight gain and may cause frustration in a child because over eating of any food, even healthy foods, will put on weight. Teaching your child the correct portion sizes will help them gauge their meals when they are eating on their own. For example, the website My Pyramid explains a half cup of rice is one serving, 5 oz of meat a portion size and one small banana is a true portion.
Exercise
Exercise is important to weight loss because it lets kids expend energy and burn calories. Finding activities that your child likes is key to helping them reach a weight loss goal. Aerobic activities like hiking, jogging and swimming are great calorie burning activities you can do with your child. Getting creative and finding fitness classes or playing outside with your child will help promote daily exercise. According to the Center of Disease Control and Prevention, children should get 60 minutes of exercise each day and should have vigorous exercise three days a week.
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